We’ve all been there – scrambling for a recipe when the lights go out (hello old friend, #loadshedding). Forget takeout and frozen meals – fire up the gas burner, grab a pot and let’s get cooking. This hearty chicken braise recipe packs in all the flavours – tomatoes, green beans, garlic and white wine – with only 10 minutes of simmering. Add a crunchy green salad and that’s dinner done.
Serves 4. Per 324g serving: 1839kJ, 11g fat (1.5g sat), 690mg sodium, 42g carbs, 9g fibre, 6g sugars, 40g protein
One-Pan Chicken Recipe
Chicken With Green Beans In Tomato Sauce
This quick and flavourful dish features tender chicken breasts paired with vibrant green beans, all cooked together in a savoury tomato sauce. Plus, it only takes 15 minutes!
Ingredients
- 400g ripe tomatoes, peeled
- 10 garlic cloves peeled and roughly chopped
- ½ tsp sea salt
- 1 anchovy fillet
- 180g fine green beans 1 packet
- 4 free-range chicken breasts
- ½ tsp black pepper
- 3 tbsp flour
- 2 tbsp olive oil
- ½ cup white wine
- 1 sprig fresh origanum
- ¾ cup chicken stock
Instructions
- Roughly chop the peeled tomatoes and set aside.
- Crush the garlic on a board by sprinkling with sea salt, covering with the face of a knife and pulling the blade towards you. Mash the anchovy into a paste.
- Blanch the green beans, then top and tail and cut into two-centimetre sections.
- Season the chicken breasts with salt and pepper, then dust with flour, shaking off the excess.
- Heat the oil in a large pan over medium-high heat. Add the chicken and cook for three to four minutes per side, until golden. Set aside.
- Add the garlic and anchovy to the pan and cook over medium heat for one minute.
- Add the wine, bring to the boil and cook until almost completely reduced.
- Add the tomatoes, origanum and stock and simmer for 10 minutes or until it thickens into a sauce.
- Add the chicken breasts and beans and cook for one minute to heat through. Serve.
